The biggest mistake is the most obvious: not doing any strength training at all! If this sounds like you, then this blog is a must-read. Neglecting strength training might seem like a good idea at the time, especially if you’re short on time. After all, endurance sports like triathlons require you to train continuously for swimming, cycling, and running. It’s easy to assume that sticking to just those disciplines is the quickest way to improve. However, this approach can be a recipe for stagnation and injury. Replacing just one or two sessions a week with a sport-specific strength session  and a tailored mobility session  is essential. These sessions are crucial for progression, longevity, and injury prevention. Strength training helps restore muscular balance, increase power output, and build muscular endurance. When the body is subjected to repeated, sport-specific stress, it learns to adapt for efficiency. But without strength training, it will only improve the muscles worked during endurance training, leading to imbalances, overuse injuries, and poor mobility. A program that targets your weaknesses, strengthens neglected areas, and supports your sport-specific needs will help you perform better and stay injury-free for the long term. Mistake 1: Training Like a Bodybuilder Training like a bodybuilder, powerlifter, or CrossFit athlete might provide some benefits, but it’s far from optimal for endurance athletes. Think of it this way: Training like a bodybuilder for a marathon is like building the foundation of a house with the wrong materials. It might look solid, but when the storm comes (race day), it won’t hold up. Building a foundation with the right materials (functional strength, mobility, and stability) ensures your house (endurance) stands strong. Going into the gym and smashing out “upper body day” or “leg day” with high-volume sets and muscular pumps might feel satisfying, but it’s not the most effective approach. Instead, prioritise movements that replicate the demands of your sport and strengthen the muscles you’ll need on race day. Runners: Squats, lunges, split squats, step-ups, and deadlifts. Cyclists: Deadlifts, Romanian deadlifts, glute bridges, and core stabilisation. Swimmers: Pull-ups, rows, shoulder stabilisation exercises, and rotational core work. Mistake 2: Ignoring Core and Stability Work Your core is the foundation of all movement, it’s the trunk of the tree or the base of the building. Inefficient movement starts to creep in, and poor posture starts to show. Different types of core training are essential; below is a short guide. For example: Isometric exercises (e.g., planks) are needed for endurance and stability. Dynamic balance exercises  (e.g., bird dogs) for coordination and symmetry. Unilateral exercises  (e.g., single-leg deadlifts or knee lifts) to ensure your core works in harmony with your limbs, mimicking the demands of running or cycling. Mistake 3: Lifting Too Heavy or Too Light Finding the right intensity in the gym is critical. Ego lifting is one of the biggest reasons I’ve seen people injure themselves within a gym. It promotes overreaching and incorrect form; both are a formula for disaster. The rep may count, and the weight may turn heads, but it comes at a cost. Going too light does not give the body a reason to change or adapt, which is the sole purpose for training: to provide muscular adaptations. Finding the correct weight is always specific to the individual. Here’s what I recommend: Progressive Overload : For beginners, stick to a rep range of 10–12. Choose a weight that allows you to complete at least 10 reps but no more than 12 with good form. Track Your Progress : Record the weights you use and aim to increase them by 5–10% each week. Implement Recovery Week : Take a recovery week every 4th week of training and halve the load by 50-60%. Mistake 4: Skipping Recovery Weeks Recovery weeks are often overlooked, but they’re vital for long-term progress. Without them, your body can’t adapt to the training load, which can lead to burnout, stagnation, or injury. I recommend aligning your strength training recovery weeks with your endurance plan recovery weeks. The time between recovery varies depending on plans, coaches, and athletes; however, a good rule of thumb is to implement this on every 4th week of training. The plans are reduced approximately 50-60%, whether that be time, intensity, or load. This approach gives your body a chance to adapt and sets you up for even greater progress in the weeks that follow. Mistake 5: Overlooking Mobility and Stability Work Training with tight muscles or poor range of motion is a definite way to limit your performance and invite injury. Strength training can incorporate mobility and stability work. Mobility (increasing your joints’ range of motion) and stability (strengthening the muscles that stabilise and protect your joints) are crucial but often neglected because they can feel tedious. Here’s how you can combine strength, mobility, and stability into one exercise: TRX-Supported Split Squat Example : Start without elevating the rear foot. Perform slow, controlled repetitions with a focus on the eccentric (lowering phase) and concentric (lifting phase). Pause at the bottom for 3–5 seconds to improve stability. Gradually increase depth with each repetition to work on mobility. Before the set, test your range of motion in the split squat position, then retest and notice the difference in feeling and range. Conclusion Strength training for endurance athletes isn’t about lifting the heaviest weights or following a bodybuilder’s routine. It’s about building a strong, functional foundation that complements your endurance sport, prevents injuries, and helps you perform at your best. If you tried the above training method, found it useful and would like a personalised plan tailored to your specific needs, complete with descriptions and how-tos, feel free to contact me. Let’s work together to optimise your training! Train efficiently, recover fully and achieve more with less. Rob Crerie

Mobility exercises are often overlooked in favour of gym workouts that primarily focus on strength training. However, gym programmes should be tailored to the specific sport and fitness goals of the individual. This principle, known as specificity, ensures that training closely mimics the movements and demands of the activity being targeted. For example, runners typically prioritise running in their training, which is essential but not entirely sufficient. To truly optimise performance, runners should also incorporate exercises in a gym setting to enhance strength, endurance, balance, and mobility. Mobility plays a vital role in improving range of motion (ROM), allowing the body to move more freely and efficiently. This reduces the risk of injury and enhances overall performance and functionality. Mobility should be an integral part of every training programme, as it supports both functional fitness and performance improvements. The following exercises, when performed daily, can create compounding benefits over time. 1) Resistance Band Arm Circles Equipment:  Resistance band (or a long towel as an alternative). This exercise is designed to open up the shoulders, increase ROM, strengthen small stabilising muscles, and improve posture by engaging the muscles responsible for shoulder blade stability. How to Perform: Complete 1 set of 15-20 reps. Move slowly and focus on controlled movements, particularly when the band passes behind the shoulders. Pay attention to areas of tightness or tension and aim to "iron out" these spots for improved ROM. 2) Face-Down Lying Chest Stretch Equipment:  None, just a comfortable surface to lie on. Tight pectoral muscles can limit external rotation by pulling the shoulders into an internally rotated position. This restricts shoulder ROM, reduces strength potential, and negatively impacts posture. How to Perform: Complete 1 set of 15-20 reps. Extend one arm fully while bending the other at a 90-degree angle. Turn your head toward the bent arm and push the upper body up until a stretch is felt in the chest. Gradually increase ROM with each repetition. 3) Kneeling Lateral Lunge Stretch Equipment:  None, just a comfortable surface to kneel on. This stretch targets the hip adductors, hip flexors, and groin muscles, helping to improve knee tracking and reduce injury risk. It’s particularly beneficial for athletes who primarily move in the sagittal plane, such as runners and cyclists. How to Perform: Complete 1 set of 15-20 reps. Start by kneeling on one knee and stepping the other leg out to the side. Lean toward the extended foot to initiate the stretch. Perform dynamically, gradually deepening the ROM with each repetition. 4) 90/90 Stretch Equipment:  None, just a comfortable surface to sit on. This stretch is essential for counteracting the effects of prolonged sitting, targeting the Gluteal muscles to improve hip mobility and reduce lower back tension. How to Perform: Complete 1 set of 15-20 reps. Sit upright with one leg bent in front at 90 degrees and the other bent to the side at 90 degrees. Lean toward the front leg while maintaining an upright posture. Gradually increase the depth of the stretch with each repetition. 5) Standing Split Squat with Rear Foot Elevated Equipment:  An elevated surface, such as a sofa. This dynamic stretch incorporates an element of strength training while releasing tension in the quadriceps and hip flexors, improving ROM. How to Perform: Complete 1 set of 15-20 reps. Place the rear leg on the elevated surface and take a large step forward with the front leg. Lower your body in an upright position, keeping your weight evenly distributed. Adjust the front leg’s position as needed to accommodate increased ROM with each repetition. Pro Tips To maximise the benefits of these exercises, focus on your breathing: Promote relaxation:  Deep breathing activates the parasympathetic nervous system, helping muscles relax. Enhance oxygen delivery:  Better oxygen transport allows muscles to stretch more effectively. Improve focus:  Coordinating breathing with movement can help identify tight areas and improve ROM. Action Steps Create a mobility routine using the exercises above and commit to performing it daily. Start with one or two exercises in the morning, and then complete the rest during your lunch break or evening downtime. Be consistent and patient, the positive adaptations from mobility training require time and dedication. By integrating these exercises into your routine, you’ll enhance your body’s functionality for both sport and everyday life. With time and consistency, the benefits will compound, leading to noticeable improvements in performance and injury prevention. Rob Crerie

Hi, I’m Rob Crerie—personal trainer, endurance athlete, and someone who understands the challenge of balancing a passion for endurance sports with the demands of daily life. Whether you’re an amateur athlete or seasoned competitor, I’m thrilled to welcome you to the Endurance All-In-One Podcast and Blog . With over seven years of experience as a personal trainer and a track record of competing in Ironman triathlons, marathons, mountain challenges, and other endurance feats, I’ve seen first-hand how critical yet overlooked strength, mobility, and balance are in endurance training. Here’s the truth: ignoring these areas often leads to injury, burnout, and missed potential. Trust me—I’ve been there! This podcast and blog are here to help you avoid those pitfalls and take your endurance training to the next level. What You Can Expect The Endurance All-In-One Podcast & Blog  is designed for everyday people who love endurance sports but also juggle busy lives—whether that’s full-time jobs, family responsibilities, or simply a packed schedule. Each episode will explore practical ways to supplement your endurance training with strength, mobility, and recovery techniques—without requiring you to overhaul your routine. On this blog, you’ll find written recaps and extra insights from each episode. Whether you prefer to listen on the go or dive into written content in your downtime, I’ve got you covered. Why I’m Doing This I started this podcast and blog because I know exactly what it’s like to try to do it all. When I was training for my first Ironman, I struggled with injuries and time management, balancing 40-60 hour work weeks with 15-20 hours of training. I learned the hard way that more isn’t always better. It wasn’t until I refocused my training to prioritise quality over quantity  and added targeted strength and mobility work that I began to train smarter, stay injury-free, and see real progress. Now, I want to share everything I’ve learned so you can achieve your goals while avoiding the mistakes I made along the way. What’s Coming Up In the first few episodes, we’ll tackle key topics like: Why endurance athletes need strength training—and how to get started. Quick mobility routines that fit into even the busiest schedules. Strategies to prevent the most common overuse injuries. How to create a weekly training plan that works for your life. Nutrition advice before, during and after training sessions & races. Join Me on This Journey This podcast and blog are just getting started, and I’d love for you to be part of it. Whether you’re training for your first 5K parkrun, marathon, triathlon, or your tenth ultra, there’s something here for everyone. Be sure to subscribe to the podcast on Spotify @Endurance: All in One , follow this blog, and connect with me on social media: @robcrerie_fitness . And if you know someone who’s trying to balance endurance training with a busy life, share this with them—they’ll thank you for it! Thanks for stopping by. I can’t wait to help you crush your goals, stay healthy, and enjoy every step of the journey. Train efficiently, recover fully, and achieve more with less! Rob Crerie Host of the Endurance All-In-One Podcast& Blog

A program designed to fit into busy schedules. Unsure where to start when you step into the gym? Follow the schedule below, focussing on gradual progression in weights to build strength effectively. Pay attention to time under tension by adhering to the prescribed tempo. If time allows, consider adding extra sets or performing the routine twice a week with sufficient recovery between sessions. Day 1 – Lower body Exercise Reps/Time Sets Weight Tempo Warm up – Cardio 10 minutes   Bodyweight Gradual increase to 70-80% Max HR Dynamic Stretches: - Leg Swings - Lateral Leg Swings - Hip Open gate/Close gate - Squats - Lunges - Calf Raises - Pogo Hops 10 reps each 1 Bodyweight First rep lowest range of motion, to last rep with greatest range of motion. Superset: - Barbell Back Squat - Goblet Squat Slant board or Heel Raised- 8-10 reps Failure on both 3 70% 1RM 2-3 seconds concentric/eccentric with 1-2 second hold at the bottom TRX Split Squat(Elevated rear leg) 5 reps 2 Bodyweight 3-4 second slow controlled, 5 second pause at the bottom Step Downs 5 reps 2 Bodyweight – increase weight overtime 5 second concentric/eccentric no pause Cossack Squat 10 reps 3 Progressive Overload with Dumbbell, start light, increase 2nd and 3rd set. Pause 1-2 seconds at bottom. B-Stance RDL with Rotation 10 reps 3 Progressive Overload with Dumbbell, start light, increase 2nd and 3rd set. Pause 1-2 seconds at bottom. Calf Raises 20 reps 2 Bodyweight Two sec down, 1 sec pause, two sec up. Static Stretches: - Hip Flexor - Pigeon Stretch - Kettlebell Hip Adductor shift - Wide Leg stance forward fold - Calf stretch 10 reps -10-15 second hold; perform reps to and from end point stretch and alleviation. 1-2 Time dependent Bodyweight Slow Controlled  Rob Crerie www.robcreriefitness.com/contact

Firstly, you need to enjoy it—if you don’t, find another cardiovascular exercise you love instead! If after reading this you’re still determined to become a better runner, then read on. Let’s be honest: one good run isn’t going to change a thing—apart from giving your ego a boost when you upload it to Strava (don’t worry, we’ve all done it). The key to progress is consistency. Schedule your weekly runs, and if you’re looking for feedback from your training, assess your progress every 4–6 weeks of continuous effort. For beginners, aim for at least three runs per week . Start with: 1 easy, short run  to build consistency, 1 interval run  to work on speed and intensity, and 1 easy, long run  to develop endurance. This approach provides a solid base to build upon before increasing the intensity, volume, and number of sessions. What Are the Signs of Running Progress? To improve at running, it’s important to recognise the signs of progress. These can be grouped into the following areas: Improved Physical Performance Enhanced Fitness Metrics Positive Training Outcomes Mental Resilience Reduced Injury Risk Lifestyle Indicators Psychological and Emotional Changes Improved Physical Performance Consistency in training leads to compounding effects. One of the first things you’ll notice is the ability to run at a faster pace while maintaining the same effort level. Your heart rate will remain steady even as your pace increases. In the early stages, any increase in pace will require your heart rate to spike to meet the demand. Monitoring this change is one of the first clear signs of adaptation, so consider investing in a heart rate monitor. You’ll also notice you can run longer distances over time. Be mindful not to increase your long run distance by more than 10–15% per week to avoid injury. If you want to build weekly volume, it’s better to add an extra run rather than overloading your long run. Recovery will also improve. Muscle soreness, particularly from harder sessions like intervals, will become less of a limiting factor as your body adapts to training demands. Enhanced Fitness Metrics If you’re a fan of data, this section is for you. Running delivers measurable benefits to your cardiovascular fitness. One such indicator is a lower resting heart rate , which reflects how efficiently your heart pumps blood. As your body becomes better at using oxygen, fewer beats per minute are needed to maintain basic functions. This efficiency translates to improved performance on long, easy runs as well. Another metric is VO2 max , which measures your body’s ability to use oxygen during exercise. An increase in VO2 max is strongly correlated with improved fitness levels. Many running apps and smartwatches estimate VO2 max, making it easier to track this progress. Positive Training Outcomes Regular training has a profound effect on your overall energy levels. Unless you’re overtraining, you’ll find yourself feeling more energetic throughout the day. Your body becomes more efficient at everyday tasks, leaving you with energy to spare for additional activities. You’ll also notice improvements in your running form . Movements will feel smoother and more natural, enhancing enjoyment and efficiency. Whether it’s longer strides or shorter strides with higher cadence, your improved stride efficiency will help you maintain better pacing. Improved Mental Resilience Running can be as much a mental challenge as it is a physical one—especially early on. Over time, you’ll find the mental battles becoming easier. That said, discipline is always required to ensure you get out the door, particularly for those less enjoyable runs. As you stick with it, your confidence  will grow. Goals that once seemed intimidating—like running 5K—will feel much more achievable. For example, if you’re regularly running 5K as part of your training, it will eventually feel like no big deal. Reduced Injury Risk With time, your muscles and joints will become stronger and more stable, reducing your risk of injury. Injuries are often caused by overuse, muscle imbalances, or tightness, so incorporating a strength and conditioning programme alongside regular mobility and stretching work is essential for long-term progress. Steady increases in training volume and intensity are key. Avoid the common mistake of doing too much, too soon. Most beginners get injured in the first few months because they push too hard before their bodies can adapt. Programmes should include building phases , maintenance phases , and recovery phases . Every 4th or 5th week, reduce your training load by around 50% to allow full recovery while maintaining fitness. Lifestyle Indicators Running brings about significant changes in weight and body composition. Your body will adapt to the physical demands placed on it, often leading to weight loss and increased muscle tone . To avoid losing too much muscle or weight, ensure you’re fuelling your body with the right nutrition. Improved sleep quality  is another benefit. Your body will naturally crave sleep as it’s the best way to recover. Aim for at least 8 hours per night—and more if needed! Your overall health  will improve as your lungs and heart become more efficient. This has a positive knock-on effect on other organs and your general wellbeing. P sychological and Emotional Changes Running can lead to noticeable improvements in mood and motivation. The discipline and focus required to train often spill over into other areas of life, increasing productivity and reducing procrastination. Stress levels decrease as your body becomes better equipped to handle it. Running also releases endorphins , chemicals that improve mood and reduce stress. Many runners experience the “runner’s high”—a euphoric state that can carry through the rest of your day. This might just be the motivation you need to head out for an early morning run! Final Thoughts The benefits of running are countless, but the key to success is consistency and following a structured plan. Ensure you have appropriate footwear to avoid injuries and stick to the right intensity for each session. Remember, many runners make the mistake of running their long runs too fast, leaving them too fatigued to perform well in higher-intensity sessions. Progress comes from training, training, training —and then signing up for a race! Races provide something to aim for, and each one offers an opportunity to reflect and improve. Ultimately, running is about continuous progression —there’s no end goal. So, there’s no excuse not to start. All you need is a suitable pair of trainers and the determination to take the first step. When will your “now” be? Rob Crerie

Consistency over extended periods leads to positive, lasting changes. Small adjustments today are crucial for breaking bad habits that may have crept into your life over time. The purpose of today’s blog is to provide you with tips and advice on how to stay consistent while working towards the goals you’ve set for yourself. For simplicity, we’ll focus on weight loss and general fitness as examples. Many of my previous clients came to me highly motivated to make a change, often in January or during similar moments of reflection—perhaps after stepping on the scales and not liking what they saw. This realisation typically led them down one of two paths: either feeling sorry for themselves until they decided it was time to change, or allowing the situation to worsen further. Alternatively, some were highly motivated to take corrective action immediately. Which of these resonates with you? The highly motivated client would often plan to hit the gym five times a week, despite previously only going once. This is the first issue. On top of this, they’d aim to completely overhaul their diet—swapping fast food, microwave meals, and snacks for home-cooked meals, salads, and so on. This is the second issue. Does this sound familiar? Making drastic changes on impulse isn’t sustainable. The first step is to focus on one area at a time, starting with your diet. Concentrate on what’s within your control and gradually implement achievable, consistent habits. Your “diet” isn’t just a short-term plan; it’s your current eating pattern. Stop chasing fad diets—those quick-fix approaches to achieving weight loss—and instead, aim for sustainable changes. For instance, swap out one unhealthy snack, such as crisps, for something healthier like fruit or nuts. Stick to this new habit for 30 days. It can take anywhere from 18 to 254 days to form a habit but only a second to break one. Consistency is key—so stick to your plan for 30 days, then repeat it for another 30 days until it becomes second nature. Now, let’s talk about exercise. Instead of jumping from one session a week to five, increase your gym visits from once to twice a week. Consider finding a trainer or a workout buddy to help you stay consistent. Again, stick to this plan for at least 30 days, then evaluate your progress. Once you’ve hit the 30-day mark for both diet and exercise, set a new, small goal. For example, reduce the number of takeaways from two per week to one, or add an extra workout session, such as a run or an exercise class, on top of your current routine. Remember: think in terms of months and years, not days and weeks. Long-term thinking makes the brain more comfortable with change. Short-term thinking, on the other hand, creates stress and increases the fear of failure, leading to inconsistency. Small, manageable steps add up to the big goals you envision—such as seeing better results on the scales or feeling stronger and healthier. Think of it this way: if I gave you three tasks to complete during an eight-hour workday, you’d prioritise and confidently get them done. But if I handed you 12 tasks with the same deadline, you’d likely feel overwhelmed. Now, if I extended the deadline to two weeks, you’d breathe a sigh of relief and feel capable of completing the work. It’s the same with changing your lifestyle. Small, actionable steps incorporated into your routine—spread over months or years—build confidence and lead to long-term success. Don’t overwhelm yourself at the start. Now it’s time to take action. What small diet goal will you set for yourself today? What exercise goal will you commit to? Write them down and stick them on your fridge. Accountability is your best friend, and daily reminders will keep you on track! Comment below with your goals and share what you hope to achieve. A year from now, you’ll be amazed at how far you’ve come when you apply yourself consistently and correctly. YOU’VE GOT THIS—I BELIEVE IN YOU! Rob Crerie

Being fit is a goal for many, but understanding what it truly entails is key to achieving that aspiration. To begin, we need to define “fitness.” Fitness encompasses various components, including muscular strength , muscular endurance , cardiovascular endurance , flexibility/mobility , speed , power , coordination , and balance . Together, these components form the foundation of being physically fit. While many people tend to focus on one or two areas of fitness, often excelling in those but neglecting others, a well-rounded approach is essential. Striving to be a "jack of all trades" can lead to improved overall health, reduced risk of injury, and enhanced performance in daily life or sports. A skilled personal trainer or coach will create a programme that incorporates all these components, tailoring the balance to the client's specific goals. For example, if a client’s aim is to complete a marathon, the majority of their programme would focus on cardiovascular endurance , muscular endurance , and flexibility/mobility . However, their training plan could be divided into blocks (typically 4–8 weeks) to shift the focus at different stages. For instance, later blocks might include elements of strength , speed , power , balance , and coordination  to build a more holistic level of fitness. Fitness Components: How to Train Them Below is a breakdown of each fitness component, with recommendations for how to train them and suggested weekly focus: Fitness Component Description How to Train Recommended Weekly Focus Cardiovascular Endurance Improves heart and lung capacity Running, cycling, swimming, brisk walking, dancing 3–5 sessions, 30–60 mins Muscular Strength Builds the ability to lift or push heavy objects Weightlifting, resistance bands, push-ups, deadlifts 2–3 sessions, 30–45 mins Muscular Endurance Increases stamina in muscles Bodyweight exercises, planks, circuit training 2–3 sessions, 20–30 mins Flexibility Enhances joint range of motion and reduces stiffness Yoga, dynamic/static stretching, Pilates 3–5 sessions, 10–15 mins Balance Improves stability and reduces the risk of falls Single-leg stands, stability ball exercises 2–3 sessions, 10–15 mins Agility Enhances quick directional changes Ladder drills, shuttle runs, cone drills 1–2 sessions, 15–20 mins Power Builds explosive strength and speed Sprinting, plyometrics, Olympic lifts 2 sessions, 20–30 mins Speed Improves movement efficiency Sprint intervals, resistance sprinting, jump ropes 1–2 sessions, 10–15 mins Coordination Sharpens movement accuracy and smoothness Ball sports, dance routines, juggling 1–2 sessions, 15–20 mins How to Balance Training Not all components require the same amount of training time. To create a balanced fitness programme, start by analysing your current fitness level. Identify the areas that need improvement and those that only require maintenance. A personal trainer or coach can help you devise a programme tailored to your needs, ensuring the right balance is maintained. As your goals change, so will the areas of focus and the time allocated to each component. Below is an example chart showing a generic percentage-based split for training focus. Use this as a guide to start incorporating balance into your fitness routine. Avoid Overtraining One Area Focusing too heavily on one area can negatively impact your body, leading to imbalances or even injuries, which could prevent you from doing the activities you love. For instance, dedicating all your time to muscular strength  training may neglect other components like flexibility  or cardiovascular endurance , which are vital for overall fitness and health. Think about longevity in your fitness journey. This principle applies not only to fitness but also to other aspects of life. We often prioritise the areas we enjoy the most, but this doesn't always lead to reaching our full potential. Taking a step back to evaluate and work on the components you typically neglect can yield significant long-term benefits. Take Action If you’re unsure how to create a balanced programme or identify areas that need improvement, reach out to a personal trainer or coach. They can provide expert guidance and help you adjust your training plan as your goals evolve. If you’re struggling with your current programme, feel free to message me. I’d be happy to offer advice and guidance to help you achieve your fitness goals.

What makes a great personal trainer? For many, the first thing that comes to mind is income—it’s undeniable that financial success is important. But beyond income, what truly sets apart a high-quality personal trainer? Having had the privilege of leading a fitness team, as a General Manager in a health club, I’ve observed numerous personal trainers and fitness instructors across various locations. The best trainers consistently demonstrate key traits: session quality, professional demeanour, client engagement, self-confidence, and excellent time management. 1. Delivering Quality Sessions A top-tier personal trainer plans every session in advance and remains fully engaged with the client throughout. They’re attentive, focused, and constantly aware of how the client is feeling and performing. It’s normal for clients to have an “off” day, and it’s the trainer’s responsibility to adjust the session accordingly. Similarly, trainers are human and may have their own off days—but professionalism means showing up on time, prepared, and entirely focused on the client. The difference between a good trainer and a mediocre one often lies in this consistent delivery of high-quality sessions. 2. Building Strong Relationships A smile and a genuine compliment can go a long way. Great trainers go beyond their own client base—they open doors for members, ask if anyone in the gym needs assistance, and address members by name. These small gestures foster trust and connection, turning casual gym-goers into loyal clients. Knowing your clients and members personally creates a sense of community and builds trust. Offering support outside of gym hours (within reasonable boundaries) adds an extra personal touch that clients genuinely appreciate. To maintain balance, clearly communicate availability for out-of-hours contact. 3. Developing Self-Confidence Confidence can be learned, and it grows with experience. Start by stepping outside your comfort zone—for instance, teaching group classes or interacting with members in areas of the gym you’re less familiar with. The ability to approach any client or area of the facility is invaluable and builds credibility. 4. Mastering Time Management Punctuality and time management are non-negotiable. Arriving early to every session and greeting clients as they enter the facility makes a lasting impression and enhances their overall experience. Clients lead busy lives, and knowing their trainer respects their time builds trust. By demonstrating reliability, you create a professional relationship that encourages long-term client retention. 5. Continuing Education and Expanding Knowledge Knowledge is essential for every personal trainer. Continuous self-education allows you to stay current with industry trends and expand your expertise in areas of interest. Invest in online and in-person courses, read reputable studies, and learn from seasoned professionals in the industry. Consistent learning not only improves your skills but also boosts your confidence when addressing client concerns or implementing new techniques. By applying these principles to your personal training practice, you’ll set yourself apart as a professional and reliable trainer, ultimately increasing your value and growing your client base. Becoming a great personal trainer isn’t just about knowledge or skills—it’s about attitude, effort, and the connections you build with your clients and gym community. Thanks for reading. If you enjoyed reading this post, please subscribe to stay up to date with future posts with information and advice. Rob Crerie